-------------------*Keeping the bedroom cooler. *Avoid drinking liquids 2-3 hours before bed. *Use the bathroom right before going to bed. *Release any pressure on your bladder before sleep (tight pants, sleeping on stomach). *Take supplements that aid in sleep such as melatonin and ZMA (more on ZMA later). -------------------Fats: The most important Macronutrient to consume in order to raise your levels of testosterone is fat. Fat is the undisputed king in hormonal regulation, distribution and creation. It has influence on every hormonal process in the entire body.

The best fat to consume is Monosaturated fats which will not only create a increase in your testosterone levels but it has a wide array of nutritional benefits. Healthy monosaturated fats are the key to everyone's hormonal health. ------------------Vegetables: Few are aware of the importance of vegetables in raising testosterone levels. Vegetables and especially vegetarian bodybuilders will never get the respect they deserve in the bodybuilding community. Vegetables have been repeatedly demonstrated to raise testosterone and decrease estrogen.

The best vegetables to eat for raising testosterone are Broccoli and cabbage. These two vegetables have a phytochemical known as In dole Carbinol, which is getting attention from bodybuilders for its ability to decrease estrogen and raise testosterone. --------------------Carbs & Proteins: Carbohydrates and Protein are both obviously needed for optimal testosterone growth. However, consuming simple carbohydrates such as starches and simple sugars disturb your hormonal harmony. This will unfortunately create a decrease in free testosterone levels. ------------------Garlic: Another underestimated food is Garlic. Garlic has been proven to elevate testosterone levels. It has something known as Allicin, which is the active ingredient in Garlic. Scientific studies have proven its ability to simultaneously decrease cortisol while raising testosterone.

Allicin does not occur in "ordinary" garlic, it is produced when garlic is finely chopped or crushed. The finer the chopping and the more intensive the crushing, the more allicin is generated and the stronger the medicinal effect.------------------Nutrition: Nutrition is and always will be the most important factor in anything related to bodybuilding. When it comes to raising your levels of testosterone it is no different. First off you must consume a steady flow of calories through the day to keep your testosterone levels elevated.

This means eat roughly 6 smaller meals every 2-3 hours instead of eating 3 massive ones. Not only will this give you favorable nutrient partitioning it will regulate your hormonal processes and keep them from fluctuating or decreasing.

Eggs and Chicken: There are important chemicals in eggs and chicken that help produce testosterone.-------------------Sexual activity:Sexual activity is not only psychologically satisfying it is very good for your physically. Sexual activity raises your level of endorphins in the body, which in turn stimulates testosterone production.

after a doctors fuck up leavin me at 325lbs i started liftin weights again at 41......now ..i've got up to a 315lbs bench ...but what do you do in terms of protein count to help pack on muscle.? n how much carbs or fat? i keep carbs under 80....and only on the days i work out.....just wondering if you might shed light i'm not yet aware of.........ty...ynot